Sunday Metal – Overkill

There are some songs that, when they come on, I have to turn the volume to 11.

Overkill – “I Hate”

 

2018-01-19 training log

Well, that sucked.

I just flat out ran out of gas. Hard.

On the diet front, I’ve been giving myself a little more carbs here and there – my body has been demanding it. Of course that makes sense given what’s going on, but my weight-loss has been static and I know it’s because of that. So I’m tightening things up because I’m only doing this for a few more weeks and I’m very close to breaking the 240 barrier — it’d be great to end this in the mid-230’s and I’ll only get there if I stay strict.

So two days ago? Off day so barely any carbs. Yesterday? Training day, but I kept carbs tight, which was still not a lot, especially given yesterday was pretty exhausting in the gym.

Then this morning? Almost nothing in the tank. The hex bar deadlifts are so intensive, so draining. I had a drop on the back raises. As I was getting ready to leg press, someone else was using the machine and was going to be there a bit (too hard to work in here, given all that was going on) so I just opted to move on to curls and I’d come back to the leg presses.

Well, curls were dead. The curls themselves didn’t kill me, but I could tell I had zero gas in the tank. I struggled through the curls and shrugs, and just hung it up. Didn’t go back to do leg presses, skipped calf raises. I mean, I’m already out of gas. I’m going to keep today strict on (low) carbs, and I’m about to enter into the weekend with 2 days of almost no carbs. I’m donating blood a little later this morning. I’m working all day tomorrow at KR Training (on my feet, running around). Put it all together? There’s really nothing gained in pushing here and draining myself even more.

I will be rating the session accordingly. I do think if I was eating for massing/bulking, I’d have no problems here – but I’m not. Still, next week is going to hurt. 🙂

Oh, and this morning I woke up at 240 lb. Yesterday it was 242. I don’t think I lost 2 lb of tissue in a day. I suspect it’s a combination of the glycogen depletion coupled with dehydration — it’s extremely dry (humidity) right now, and with warm fireplace/furnace air, it just sucks all the moisture out of you. I reckon I lost some water overnight because all my body wanted this morning as soon as I got to the gym was water (and that’s after having consumed around 48 oz before leaving the house!). BUT I’m going to say that if this bodes well, if I hold well through the next 3 days, I might actually hit a legit 240 or even break into the 230s! It is motivating.

RP Physique, Mesocycle 2, week 3

  • Hex Bar Deadlift
    • bar x 10
    • 135 x 10
    • 185 x 5
    • 245 x 14
    • 245 x 10
    • 245 x 8
    • 245 x 8
    • 245 x 8
    • 245 x 6
  • 45º Back Raise
    • bw x 12
    • bw x 10
    • bw x 10
    • bw x 10
    • bw x 10
    • bw x 10
  • Leg Press
    • Nopes
  • EZ Bar Curl (superset)
    • 55 x 18
    • 55 x 12
    • 55 x 8
    • 55 x 6
    • 55 x 5
  • Alternating DB Curl (superset)
    • 20e x 12
    • 20e x 7
    • 20e x 5
    • 20e x 4
    • 20e x 5
  • BB Shrug
    • 220 x 18
    • 220 x 15
    • 220 x 12
    • 220 x 11
    • 220 x 10
  • Stair Calves
    • nope

2018-01-18 training log

Oh man.

So this metabolites mesocycle is really picking up. The work is painful! I have NEVER thought “oh man, I do NOT want to do another set of face pulls”, but today it happened. It’s just a lot of work, and there’s a really solid pain threshold you have to push through – the brain demands you stop, but you really can – and need to – keep going towards true muscular failure.

Plus, I’m really really sore! Consider day 1 has a lot of pushing work, day 2 has some triceps and pushing work, then today some more triceps and pushing work. Last night I was noticing just how sore my triceps still were. They were fine this morning, but man! The workload is pretty intense.

Next week is going to be the death of me. 🙂

But it’s so interesting. While the work is getting pretty brutal, the soreness is crazy, again I just don’t feel massively beat-up. It’s kinda nice. Yes, I do miss lifting heavy weights, but I am not missing being achey and hurting so much. This is why I’m really curious to try these templates for another macrocycle, using recommended modifications. I’ll be eating more normally, too. I’d like to see how results are from trying again, with food and mods. And yes, not being so beat-up is welcome. BUT that’s also why I’m very curious to try a more periodized approach to strength work (e.g. meso of massbuilding, meso of strength, meso of peaking – that may be quite productive and not beat me up as bad, or at least allow me better recovery for it all). I dunno. Still determining what I want to do.

Anyways, chugging along.

Weight is about 242 and been there for a bit. I’m debating if I need to move to cut 2 at this point or not. Part of me knows that I’m being a little less strict — hunger is driving me nuts and I’ve been caving a bit. So before I move on, I probably should just tighten up and deal with the hunger better.

RP Physique, Mesocycle 2, week 3

  • Underhand Pulldown
    • 120 x 20
    • 120 x 14
    • 120 x 11
    • 120 x 10
    • 120 x 10
    • 120 x 8
  • Normal Grip Pulldown
    • 110 x 12
    • 110 x 10
    • 110 x 10
    • 110 x 9
    • 110 x 9
    • 110 x 9
  • 2-Arm DB Row
    • 45e x 13
    • 45e x 11
    • 45e x 10
    • 45e x 9
  • Cable Facepull (superset)
    • 65 x 23
    • 65 x 15
    • 65 x 15
    • 65 x 15
    • 65 x 15
    • 65 x 15
    • 65 x 13
  • Thumbs Down Lateral Raise (superset)
    • 10e x 16
    • 10e x 10
    • 10e x 10
    • 10e x 9
    • 10e x 10
    • 10e x 8
  • Flat DB Bench Press
    • 35e x 10
    • 55e x 5
    • 70e x 16
    • 70e x 12
    • 70e x 10
    • 70e x 7
    • 70e x 6
  • Incline Close-Grip Bench Press
    • 115 x 12
    • 115 x 10
    • 115 x 8
    • 115 x 8
    • 115 x 6
  • Reaching Sit-up
    • BW x 22
    • BW x 10
    • BW x 8
    • BW x 6

The Wallet Band-Aid

You should keep a Band-Aid in your wallet.

Why?

Because it’s useful. It will come in handy. You will use it.

This is something I learned from my Dad. Years ago when Oldest was a little tyke, he cut himself. We were out and about with my Dad, and Dad pulled out his wallet and produced a Band-Aid. He told me he always kept one in his wallet, for just such an occasion. Soon after, I adopted the same habit – I had seen first-hand why this was a great idea.

You carry your wallet anyways. The Band-Aid takes up practically no measurable space, weight, or anything – it adds no burden to your daily life. And when you need it, it’s there!

The picture? I was at the gym and some bar knurling shredded my hand. Instead of bleeding everywhere, I pulled out my wallet and bandaged up. I posted that to my Instagram a couple months ago. What spurred me to write here was again at the gym, talking with the attendant at the front desk, and another patron cut herself and came up asking for a Band-Aid. I was ready to pull out my wallet if the gym didn’t have one (they did). Because, it’s useful to be prepared.

You don’t have to have a Band-Aid Brand adhesive bandage – any quality one will do. I prefer to keep the medium-to-large size ones, since you can cover a small wound with a  large bandage but not really the other way around.

So the only remaining question is: why aren’t you doing this?

2018-01-16 training log

Neither freezing rain nor sleet nor snow can keep me from going to the gym.

But the gym not being open is another story. 🙂

Weather in Austin is bad for Texans right now, and I didn’t know if the gym would be open but figured it would. Got there, and not open. Checked Facebook – nothing. Checked Instagram – ah, there’s the announcement, buried. Ugh. But they opened a little later so I went back home, did some work, then headed back in to a mostly empty gym.

Have to be honest tho. Part of me wanted the weather to be an excuse, because I wasn’t looking forward to today. Yes, now in week 3 of this mesocycle, I’m starting to get it. The volume is ramping up so much, the work, the weights. And what really gets me is that you CAN push a lot further than you think before failure — and you have to. And it just makes it worse. But it’s also interesting how a lot of these sets have a high first set, maybe 60-70% reduction for the second set, another big drop for the 3rd set, but then after that the reps are about the same or even a minor increase. Kinda funny.

But this is getting killer.

All that pushing work from yesterday? Wow. My triceps are really feeling it today. So then more triceps work today? Gah.

Front squats? I am appreciating them more and more. I agree tho they cannot be a high-rep exercise because you start to lose it in the upper back first. What I’m taking from this is right now I’ll probably respond better to front squats as a primary or secondary exercise with reps 3-10 reps. But I could make it a really good quad muscle exercise by doing something first, like a lot of leg presses or maybe even leg extensions, then front squatting. It’s going to be interesting to play with them more.

But the biggest take-home from today is – lawd, this is starting to hurt. 🙂 1 minute interset rest, and pushing 2/fail is really the thing that does you in. In fact, I find that I’m maybe doing a little more than 2/fail — that I’m thinking that I have certainly 1 MAYBE 2 in the tank — really trying to push as far and hard as I can towards failure.

Next week is going to be really interesting.

RP Physique, Mesocycle 2, week 3

  • Front Squat
    • bar x 10
    • 95 x 10
    • 135 x 5
    • 165 x 12
    • 165 x 10
    • 165 x 9
    • 165 x 8
    • 165 x 8
    • 165 x 6
  • Leg Press
    • 230 x 17
    • 230 x 13
    • 230 x 12
    • 230 x 12
    • 230 x 12
    • 230 x 12
  • Seated Leg Curl
    • 80 x 21
    • 80 x 16
    • 80 x 14
    • 80 x 12
    • 80 x 12
    • 80 x 11
  • Calves on Leg Press
    • 80 x 25
    • 80 x 17
    • 80 x 16
    • 80 x 12
    • 80 x 13
    • 80 x 13
  • Cable Rope Pushdown (superset)
    • 50 x 10
    • 75 x 5
    • 95 x 21
    • 95 x 14
    • 95 x 12
    • 95 x 12
    • 95 x 10
  • Standing DB Shoulder Press
    • 30e x 15
    • 30e x 12
    • 30e x 11
    • 30e x 8
    • 30e x 8
  • Standing BB Shoulder Press
    • 70 x 12
    • 70 x 9
    • 70 x 8
    • 70 x 8
    • 70 x 8

2018-01-15 training log

OK, I’m starting to get it. 🙂

Week 3 of the metabolytes mesocycle. It’s now 2/fail and a LOT more sets, and some increased weight. Oye!

So here today I really started to feel it more. I think in part because 2/fail I can be a better judge of how far to push — and it’s a lot more than you think. Like during the skullcrushers/db-bench superset? You can just keep going a LOT more than you think — it’s excruciating, but you CAN keep repping. And so, today was just painful.

I am not looking forward to leg days. 🙂

It actually got me wondering how this template would go if I could eat more freely. So much of this is carb-powered, and just lacking carbs it’s killing me. I started to have thoughts about MAYBE after this cycle is done (both this run of the MPT and my cut diet) about eating normally again AND running the MPT for another cycle, tho probably the meso1-meso1-meso2 mod. Maybe. It was just a thought that hit me today, so we’ll see.

That said – I think I realize why I haven’t feel that destroyed — because I’m not! Yes, it’s killer while the work is happening, and for sure something’s got to be going on because I do get cramps/sore in the 1-2 days after. But it’s just not massive intensities, and so my whole body is not feeling beat up. I like that. That’s part of why I am thinking about running the MPT again. It’s not the style of work I prefer, but I’d rather not be so beat up. But still, I want to see how running a more periodized program (vs. constant linear progression) could serve me. TBD. Going to be an interesting year of learning.

Anyways, all things were what they were. It’s just a lot of work, and when you push hard, focus on contracting the muscles (not just moving the weight through space), full ROM, good control throughout, and little interset rest… yeah, it’s killing me. 🙂

RP Physique, Mesocycle 2, week 3

  • Low Incline DB Press
    • 20e x 10
    • 40e x 5
    • 65e x 18
    • 65e x 13
    • 65e x 10
    • 65e x 8
    • 65e x 7
    • 65e x 7
  • Dumbbell Skullcrusher (superset)
    • 20e x 19
    • 20e x 13
    • 20e x 11
    • 20e x 12
    • 20e x 11
  • Flat Dumbbell Bench Press (superset)
    • 40e x 12
    • 40e x 11
    • 40e x 11
    • 40e x 11
    • 40e x 9
  • Close Grip Bench Press
    • 120 x 10
    • 120 x 8
    • 120 x 7
    • 120 x 7
  • Cable Row
    • 120 x 20
    • 120 x 14
    • 120 x 11
    • 120 x 11
    • 120 x 10
  • Parallel Pulldown
    • 110 x 12
    • 110 x 10
    • 110 x 9
    • 110 x 8
    • 110 x 8
  • Cable Upright Row
    • 65 x 22
    • 65 x 16
    • 65 x 13
    • 65 x 12
    • 65 x 11
  • Slant Board Sit-up
    • bw x 20
    • bw x 12
    • bw x 8
    • bw x 6

Sunday Metal – Clutch

There are some songs that, when they come on, I have to turn the volume to 11.

Clutch – “Mob Goes Wild”

 

No! No! 1000 times No!

A man was shot at after he said he flipped off another driver on the highway in Travis County, deputies say. Meanwhile, that suspect driver told them he believed he was allowed to fire a “warning shot.”

Read the whole thing. (h/t KR Training)

Everything is wrong here.

Driver 1 gets cut off in traffic, so he gets pissed and flips off Driver 2.

Driver 2 gets pissed off and pursues Driver 1.

Driver 2 pulls out a gun and shoots at Driver 1.

Driver 2 gets followed by police. Police observe an occupant of Driver 2’s car throw marijuana out the window.

Driver 2 gets pulled over. Admits to what he did.

“Ernesto [Molinary-Garcia] stated that he did so because he was under the belief that he was allowed, as a Licensed Handgun Carrier, to shoot a ‘warning shot,’” the affidavit stated. “Ernesto claimed that [the victim] was purposefully merging into his lane while on the on-ramp after the near-collision incident.”

WTF? There is no where in Texas statute that permits this (reference: LTC-16, the official document published by the Texas Department of Public Safety that contains the relevant portions of statute for license holders). And if his LTC Instructor taught him this, that instructor needs to have their credentials pulled immediately. However, I suspect he wasn’t taught this and is either bullshitting or a dumbass; maybe both.

Everything in here is wrong. Both parties made poor choices. Both parties are paying the price for their poor choices.

Learn from this: do NOT do what either party did.

2019-01-12 training log

Week 2 comes to a close.

I’m still mixed on this approach, but I’ll keep going to the end because I know I know almost nothing at this point.

I am looking forward to next week, going 2/fail.

But one thing I do know? Hex/Trap-bar deadlifts are likely to see more rotation in the future. I hate them! As each set wore on I did not want to continue, but that was because they were killing me — they are tough! But I have not felt my quads work like that from anything: back squats, front squats, leg press, leg extensions, whatever! You name it, and I’ve never felt the quad work like I’m getting from the hex-bar deadlifts. It’s pretty awesome and probably just what I need as assistance work to bring up my squat.

Also, the superset of bar curls with db curls? Just slays my biceps. You can see the reps drop off quickly. 🙂

Woke up at 243 lb. I suspect I’m in a bit of a weight flux right now because I’ve been fighting something — no major sickness, just stuffy/runny nose. My body wants to eat more to help manage it, and I’m giving it a little (e.g. had a nice large roast beef sandwich from Thundercloud Subs last night — not quite to macros, but meh). Better to get over this, and if it needs a couple days of food-relaxation, so be it.

RP Physique, Mesocycle 2, week 2

  • Hex Bar Deadlift
    • bar x 10
    • 135 x 10
    • 185 x 5
    • 240 x 13
    • 240 x 10
    • 240 x 8
    • 240 x 8
    • 240 x 6
  • 45º Back Raise
    • bw x 14
    • bw x 12
    • bw x 11
    • bw x 10
    • bw x 9
  • Leg Press (feet high and wider)
    • 225 x 18
    • 225 x 13
    • 225 x 12
    • 225 x 12
    • 225 x 11
  • EZ Bar Curl (superset)
    • 55 x 17
    • 55 x 11
    • 55 x 9
    • 55 x 5
  • Alternating DB Curl (superset)
    • 20e x 12
    • 20e x 7
    • 20e x 5
    • 20e x 4
  • BB Shrug
    • 215 x 20
    • 215 x 15
    • 215 x 12
    • 215 x 11
  • Stair Calves
    • 20 x 15
    • 20 x 13
    • 20 x 11
    • 20 x 11
    • 20 x 10
    • 20 x 10
    • 20 x 10

2018-01-11 training log

I can say, there’s a lot of volume going on. Hopefully as I get to week 4 it will be death-by-volume: both per-session volume and per-week volume. 🙂

That said, I look forward to getting back to lifting heavy. Sure there’s some wicked burn, and maybe next week when I can go 2/fail instead of 3/fail I’ll feel a little better about all of this. I have been thinking about “what next” and I fluctuate between a few things. Like doing the full suite of RP powerlifting templates, or doing a round of old-school-ish training, or going back to a 5/3/1 base but “smarter”. I don’t know. I think what would be wise for me to do is the full-suite of RP powerlifting templates, just to acquire some more knowledge. Main thing is I’m itching to get back to some heavier lifting.

Today otherwise was uneventful. Push push push. It’s really a blow to the ego to have to use such light weights, but with so much work and so little rest, it’s how it goes. I do get a little sore later on, so I reckon there’s some good going on. I just want to push, that’s all. 🙂

RP Physique, Mesocycle 2, week 2

  • Underhand Pulldown
    • 115 x 15
    • 115 x 13
    • 115 x 12
    • 115 x 10
    • 116 x 10
  • Normal Grip Pulldown
    • 105 x 12
    • 105 x 12
    • 105 x 10
    • 105 x 10
    • 105 x 9
  • 2-Arm DB Row
    • 40e x 12
    • 40e x 10
    • 40e x 9
  • Cable Facepull (superset)
    • 65 x 18
    • 65 x 15
    • 65 x 12
    • 65 x 12
    • 65 x 12
  • Thumbs Down Lateral Raise (superset)
    • 10e x 15
    • 10e x 12
    • 10e x 10
    • 10e x 10
    • 10e x 7
  • Flat DB Bench Press
    • 35e x 10
    • 55e x 5
    • 70e x 15
    • 70e x 12
    • 70e x 9
    • 70e x 7
  • Incline Close-Grip Bench Press
    • 110 x 12
    • 110 x 10
    • 110 x 8
    • 110 x 7
  • Reaching Sit-up
    • bw x 18
    • bw x 12
    • bw x 10